In order to lose one pound of fat by diet alone in one week, an individual needs to have a negative calorie intake of 500 calories per day or 3,500 calories per week, since there are 3,500 calories in one pound of fat. To lose two pounds of fat each week, there must be a negative caloric balance of 1,000 calories a day. To reduce one&aposs caloric intake by 1,000 calories per day is often difficult and can even backfire. If you cut calories too severely, which for most people can occur when daily caloric intake is less than 1,000 calories per day, much of the weight you lose will be muscle. One pound of fat contains 3,500 calories, but one pound of muscle has only 600 calories. This means that during severe or very imbalanced diets, you can lose muscle very quickly because you have to burn almost six times as many calories to burn off a pound of fat than if you are burning muscle for calories.
To increase one&aposs caloric output by burning an additional 1,000 calories per day by exercise, a person would need to jog for 90 minutes, play tennis for 2 hours, or take a brisk two and a half hour walk.
As well, although moderate exercise tends to help normalize appetite, severe exercise can provoke a profound increase in appetite and can even promote binge eating in some people.
The most sensible approach to weight loss is to decrease caloric intake and increase moderate exercise simultaneously. Reading labels and paying close attention to the caloric content of foods can be very valuable. As well, making frequent use of Internet resources such as the USDAs National Nutrient Database or private nutrition services can help you develop even more calorie awareness. Consulting with a registered dietician can also be an invaluable way to become more intelligent about your food choices for weight loss.
Find out more about this book:Hunger Free Forever: The New Science of Appetite Control